Nautilus S912 Owner'S Manual Download

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Model: S912

P/N: 001-6936 Rev A (06/2006)

Owner’s Manual

Commercial Series

Be Strong.

™

Summary of Contents for S912

Page 1: ...Model S912 P N 001 6936 Rev A 06 2006 Owner s Manual Commercial Series Be Strong ...

Page 2: ...roduct exceeds your expectations and is a valuable tool for your facility Please carefully read through this manual to familiarize yourself with the operation of your new Nautilus strength system Doing so will help to insure that your users get the most out of your gym enjoying safe and effective workouts ahead Nautilus World Headquarters 16400 SE Nautilus Drive Vancouver WA 98683 1 800 NAUTILUS n...

Page 3: ...ec Fly Adjustment 9 Seat Adjustment Pec Fly Abdominal Crunch exercises 10 Hand Grips 10 Dual Handle Grips 11 General Strength Guidelines 12 Determine your goal 12 Control 12 Range of Motion 12 Effort 12 Repetitions 13 Sets 13 Load 13 EXERCISES Core Exercise Chart 14 Chest Press 15 Incline Press 16 Shoulder Press 17 Triceps Extension 18 Lat Pulldown 19 Leg Curl 20 Leg Extension 21 Leg Press 22 Seat...

Page 4: ... the machine Keep the area underneath and around the machine clear Keep your body weight centered on the machine or bench while exercising Be certain that weight pins are completely inserted prior to exercising Make sure the weight stack or top plate is never pinned in an elevated position Do not use the machine if it is found in this position Call your repair facility or consult your assembly gui...

Page 5: ...ian General Guidelines For Safe Operation WARNING THESE GUIDELINES ARE DIRECTED TO YOU AS THE OWNER OF THE MACHINE YOU SHOULD INSIST THAT ALL USERS FOLLOW THE SAME GUIDELINES WARNING Do not begin an exercise program without first consulting a physician WARNING If at any time during your workout you feel chest pain experience severe muscular discomfort feel faint or are short of breath stop exercis...

Page 6: ...ndle Lat Pull CX Plus Press Arm Nitro Press Handles Nautilus Commercial Ab Crunch Nautilus Commercia Dual Pivot Chest Fly Leg Press with 4 bar linkage Dual Handle Low Row Dual Handle Lat Pull Nitro Press Handle Prone Leg Curl Seated Extension Seat Adjustments Weight stack ...

Page 7: ...DUCT FEATURES Adjustment points Leg Curl Ext seat adjustment Foot pad adjustment Converging Press arm adjustment handle Ab crunch Chest fly seat adjustment Dual Pivot Pec Fly Pec Fly Adjustment Dual Handle Low Row Abdominal Crunch Weight stack Foot Pad Leg Press ...

Page 8: ...one hand and pull the seat pin from the side of the machine Rotate the seat up or down to the desired angle See photos below This adjustment cannot be done while you are sitting on the seat so you ll want to position yourself back on the seat after the adjustment to ensure proper seat alignment Proper seat alignment ensures exercise efficiency and comfort while reducing the risk of injury Seat Bac...

Page 9: ...ase the handle to lock into position Make sure the adjustment is secure before performing any exercises by pushing up on the adjustment handle As a general rule never start chest exercises behind your shoulders Foot Pad Adjustment There are two footpad adjustments one adjustment each for the Leg Extension and Leg Curl The adjustment pop pins are on the side facing the weight stacks Simply pull out...

Page 10: ...up on the adjustment handle located directly under the front of the seat Slide seat forward or backward to desired position Make sure the seat is completely locked into position before performing any exercises Hand Grips Grasp the handle to form a grip as shown in the photo ...

Page 11: ... Manual S912 FEATURES Dual Handle Grips These handgrips offer two length adjustments For the longer length adjustment simply attach the longer of the two D rings to the cable attachment clip For the shorter adjustment attach the shorter D ring as shown ...

Page 12: ...termined range of motion ROM or movement pattern it travels through each repetition When performing the exercise make sure to take a look at the diagram provided to achieve the ideal ROM It s easy to relax the body so much on a machine that body posture suffers and as a result the movement is compromised It s not only important to look at the movement pattern but also look at the body diagram prov...

Page 13: ...etition Start out with one 1 set of your goal repetitions The maximum number of sets necessary to provide stimulus to the muscle per exercise session is three 3 Anything above and beyond that is excessive movement and is also evidence that the load or resistance you have selected is incorrect most of the time it s too low The rest between sets should be longer for power or speed and less for hyper...

Page 14: ...eps Leg Curl Knee flexion Hamstring group biceps femoris semimebranosus semitneonosus gluteals Leg Extension Quadriceps Leg Press Hip extension with knee extension Quadriceps gluteous maximus hamstrings Seated Calf Raise Ankle plantar flexion Gastrocnemius Soleus lower leg muscles Pec Fly Horizontal shoulder adduction Pectoralis major anterior deltoid Abdominal Crunch Trunk flexion Upper lower fro...

Page 15: ... keeping the feet flat on the floor directly under the knees Raise the chest and slightly pinch the shoulder blades together Maintain a slight comfortable arch in the low back Motion Slowly move the press arm away from the body allowing the elbows to straighten as the hands move closer together Stop the movement when the upper arms are approximately straight out to the side elbows will be level wi...

Page 16: ... vertical line with the knee Raise the chest and slightly pinch the shoulder blades together Maintain a slight comfortable arch in the low back Motion Slowly press against the handles moving the press arm upward and forward As the hands come closer together the elbows will straighten Stop the movement when the upper arms are approximately straight above and forward of the starting position Slowly ...

Page 17: ...ugh your knees and up into your hips Slightly arch your lower back and lift your chest to stabilize your core Grasp the handles so that your hands are in line with the forearm and elbow Your elbows should be bent to approximately 90 degrees Motion Slowly move the press arm upward in a plane slightly in front of your face so that your elbows straighten to a point where they are parallel to each oth...

Page 18: ... bring your upper arms to your sides and maintain that position Lift your chest and tighten your abs to stabilize your spine while maintaining a very slight arch in the lower back Motion Keeping your upper arms stationary and your elbows next to the sides of your torso slowly straighten your arms by arcing downward and then inward toward your legs Straighten your arms fully Controlling the motion ...

Page 19: ...on your feet directly under your knees which are bent to 90 degrees sit upright with your arms extended up NOTE You may position your hips directly under the pulley but make sure to lean back slightly from the hips not the spine Maintain good spinal alignment chest lifted abs tight and maintain a very slight arch in your lower back Motion Initiate the movement by pulling your shoulder blades down ...

Page 20: ...ogether to stabilize Place your hands down on the handles or in front of you Place your forehead on the bench or turn your head to the side but do not look up hyper extending your neck Tighten your abs to prevent spinal motion and very slightly lift your knees off the bench pad taking the pressure off your thighs and tightening the hamstrings Motion Slowly bend your knees upward then inward toward...

Page 21: ...y from the machine with your knees near the pivot point and the lower roller pads on the front of your shin see picture Position your thighs at hip width pointing your knee caps straight to the front Sit up straight with your chest lifted abs tight and maintain a very slight arch in your lower back Motion Tighten your quads and straighten your legs by moving your feet forward and then upward until...

Page 22: ... and turned slightly outward Maintain a neutral ankle position Stabilize the spine with a very slight arch in the low back and chest up Motion Slowly straighten your legs but do not lock out your knees When you press on the foot plate emphasize pushing through your ankles and heels Slowly lower the foot plate by bending at the hips and knees Keep your chest elevated Lower the foot plate under cont...

Page 23: ...ry slight arch in your lower back Push back and straighten your legs but do not lock out your knees and maintain this position Motion Slowly press the balls of your feet onto the foot plate and pull your heels toward your knees Slowly return to the starting position maintaining tension on the calves Key Points Do not lose contact between the balls of your feet and the platform Do not change your h...

Page 24: ... palms facing down Elevate the chest by slightly pinching the shoulder blades Maintain a slight arch in the lower back Motion While keeping the shoulder blades slightly pinched and the chest elevated move the arms outward than in toward each other Allow the hands and arms to cross one another in front of the chest Squeeze the chest to a full contraction Slowly reverse the movement maintaining the ...

Page 25: ...pad Motion Tighten your abs and only curl your torso slowly moving your ribs toward your hips Move as far as you can without moving the hips or neck Slowly reverse the motion returning to the starting position without relaxing Key Points Breathe out during the crunch breathe in during the return Don t lift your head chin Your head should follow the rib motion not lead allowing you to maintain norm...

Page 26: ...nds palms facing each other With the hips and knees slightly bent lift the chest and maintain a slight arch in the low back Motion Initiate the movement by pinching your shoulder blades together while simultaneously drawing your elbows down and backward toward the sides of your body Continue moving the arms past the sides of your body Slowly return to the starting position straightening the arm an...

Page 27: ...he low row pulley assembly with your palms facing forward Stand with your upper arms by your sides Lift your chest tighten your abs and maintain a very slight arch in your lower back Motion Curl the handles forward and upward toward the shoulders while keeping your elbows at your sides and your upper arms completely still Slowly lower to the starting position by performing the same arcing motion K...

Page 28: ...e handles with both hands in a palm down position Sit with your knees slightly bent and your spine in good alignment see Start image below Motion Initiate the movement by pinching your shoulder blades together while simultaneously drawing your elbows down and backward toward the sides of your body Continue moving the arms past the sides of your body Slowly return to the starting position straighte...

Page 29: ...29 Nautilus Commercial Vertical Series S912 Owner s Manual ...

Page 30: ...information on parts and service Call 1 800 NAUTILUS General Maintenance Frequency of maintenance is determined by several factors temperature humidity use ventilation and filtration shielding and friction External maintenance may vary from daily to monthly internal maintenance from six months in a high use environment to a year when used in a lower use setting Do not place equipment in direct sun...

Page 31: ...painted surfaces with a damp cloth and car wax Let dry and buff with a dry cloth 3 CLEANING AND CARE OF ABS PLASTIC SHIELDING Clean with non abrasive non chlorinated household cleaners Vacuum or wipe dust from recessed areas and surfaces Maintenance Schedule Daily Weekly Monthly Every 6 mos General Maintenance Check Safety Warning Labels X Spot Check Cables X Spot Check Pulleys X Spot Check Nuts a...

Page 32: ...press warranty provided above whichever is longer Some states do not allow limitations on how long an implied warranty lasts so the above limitation may not apply to you What Nautilus Will Do Nautilus Inc s liability hereunder is expressly limited to the replacement of goods not complying with this warranty or at Nautilus Inc s election to the return of the purchase price of the exercise product i...

Page 33: ...686 6466 e mail cstech nautilus com INTERNATIONAL CUSTOMER SERVICE SWITZERLAND OFFICE Nautilus International S A Rue Jean Prouve 6 1762 Givisiez Switzerland Tel 41 26 460 77 77 Fax 41 26 460 77 70 e mail technics nautilus com INTERNATIONAL OFFICES SWITZERLAND OFFICE Nautilus International S A Rue Jean Prouve 6 1762 Givisiez Switzerland Tel 41 26 460 77 66 Fax 41 26 460 77 60 Web www nhfg intl com ...

Page 34: ...ur home visit www Nautilus com 2006 Nautilus Inc All rights reserved Nautilus the Nautilus logo My Nautilus and Be Strong are either registered trademarks or trademarks of Nautilus Inc Nautilus Inc World Headquarters 16400 SE Nautilus Drive Vancouver Washington USA 98683 1 800 628 8458 www Nautilus com ...

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